#PEMPELFORCE 19/20 


TRAINING WEEK 1-2

Monday, 15/4 

WOD: E2MOM x 40 Minutes (5 Times per exercise)

  • 15/12 Cal Row
  • 45 Sec Front Plank
  • 200 m Run
  • 45 Sec Back Plank
  • 12/10 Cal Echo Bike
  • 30-45 Sec Side Plank (R)
  • 15/12 Cal Ski Erg
  • 30-45 Sec Side Plank (L)

Gymnastics WOD: 

  • Focus Pullup & Toes to Bar (Week 2 - Pullup Progression)

Tuesday, 16/4  

Lift: Deadlift

  • 21 - 15 - 9 Reps unbroken (2-3 Rest between each Set)

WOD: "Strict Cindy"

  • 5 Strict Pullups
  • 10 Honest Pushups
  • 15 Air Squats

Foundation Weightlifting: 

  • Focus Clean & Jerk

Wednesday, 17/4  

WL: Power Clean

  • 5 x 10
  • Increasing weight, between 35-50% of your 1RM Power Clean

WOD: 5 RFT

  • 10 Unbroken Hang Power Clean & Jerks
  • 50 Double Unders

Advanced Weightlifting:

  • Focus Clean & Jerk

Thursday, 18/4

Lift: E2MOM for 5 Sets / 10 Minutes

  • 15 Front Squats @ 40% of 1RM

WOD: For Time

  • 50-40-30-20-10 Situps
  • 200-400-600-800-1000 m Row

Endurance:

  • Focus Aerobic Capacity

Friday, 19/4

NATIONAL HOLIDAY - CLOSED


Saturday, 20/4

TEAM WOD SATURDAY

"Chipper is Life" - Team of 2 - For Time

  • 100 DB Snatches (per Team), 100 m Buddy Carry (per Person)
  • 80 DB Snatches, 200 m Sandbag Carry
  • 60 DB Snatches, 300 m Farmers Carry (Plates)
  • 40 DB Snatches, 400 m Plate OH Carry
  • 20 DB Snatches, 500 m 2 Person - 1 KB Run

Buy-Out: 50 Strict HSPU or 100 Regular Pushups


Sunday, 21/4

CLOSED!